Based off my worst transition memory on the podcast here is a guide on how to keep your bikes shoes properly aligned and ready to slip into out of T1. Also, came across a great suggestion to quicken your foot insertion by using Body Glide along the rear of the bike shoes and running shoes to facilitate your heel's entry into the shoes....a real 'well DUH!' moment for me as it makes perfect sense.

Putting your feet in your shoes while simultaneously cruising down the bike course at 20 mph will definitely get you a faster transition time than those less astute athletes sitting on the ground pulling their shoes on before they even mount.

Set your bike up in the transition area with your shoes attached to the pedals and rubber bands looped between the heels of your shoe and the bike frame holding them horizontal. When you leave the first transition area, pedal with your feet on top of your shoes. Once you’ve gained some speed, start coasting, slip your feet into your shoes, and fasten the straps. (Keep your eyes ahead on the road, not down on your feet.) Make sure to snap the rubber bands if they don’t break automatically. On your return to the transition area, reach down and unfasten your shoes and slip your feet out before you reach the second transition. Enter the transition area with bare feet.

To date, I have been unable to locate the YouTube video which showed a swimmer effortlessly executing a 'roll turn' to save time when navigating around a buoy. But here is a text description. For this example, assume a right turn.

Approach the buoy so that it is right next to you. When it is next to you, pull with your right arm and spin onto your back by dropping your right shoulder underwater and your left shoulder over the water. Twist a little bit so that you've turned close to 90 degrees. Your left arm should be extended when this spin is done. Immediately do a backstroke pull with the left arm, and spin onto your front, twisting a little bit so that you've turned close to 90 degrees more. Each pull and twist gets you around the buoy about 1/4 turn. The final freestyle pull with your right arm is accompanied by a little more twist around the buoy.

You are now on your front, having executed a 180 degree turn with 2-3 strokes and no stopping.

Update (2/16/2009)

Here is the YouTube of the open water roll. Thanks much to Patrick for locating this! As Patrick wrote on Tri-Talk Forums:

The video is from the Collegiate Olympic race at WildFlower in 2007. The move I'm talking about is 3:54-3:56 in, right as John Daltz, the leader of the race at the point, rounds a corner. It's very difficult to see what he does, I did a double take the first time I saw it.

Basically, (for a right hand turn) he places his right arm in the water for the pull, flips on his back, does a single stroke of backstroke (with his left arm), then continues the roll to finish on his stomach again, regains his right arm and continues to swim.

I used this technique in an open water swim this past week, and I have to say I like it a lot. Not only can I make the turns tighter, but it's easier on my chest and abs, which prefer I swim in a straight line rather than try to make tight 90 degree turns. Not only that, the manuever allows you to take two or three quick breaths while you're on your back without any real time loss.

Maybe you guys have heard of this move before, but it totally blew me away. I just figured it was my duty as a tri-talker to pass it along to the rest of my self-coached brothers!

I have to agree with Patrick. I have been using this move since mid-season in 2008 and love it. Give it a whirl!